Name: Playbook - Ebenezer Samuel - W2/D3 Legs
Uploaded: 2022-12-22T11:55:30.412Z
Duration: 45 min
Description: W2/D3 Legs

- Goblet pause squat: 8-10x4 
- Dumbbell romanian deadlift: 8-10x4 
- Pause front rack bulgarian split squat: 4-5 pairs x 3

- Hold the dumbbell in front of your chest
- Set your feet just past shoulder width apart
- Keeping your core tight and your torso upright, push your hips back and come down
- Come down until your hips are below 90 degrees 
- Pause at the bottom
- Push through your heels back to an upright position.

Goblet pause squat

- Hold a dumbbell in each hand and stand with feet hip width
- Push your hips back keeping your lower back in its natural arch, lean your torso forward
- Lower your torso until you feel a stretch in your hamstrings
(Bent slightly at the knees as needed)
- Come down to about mid-shin height
- Squeeze your glutes as you come back up

Dumbbell romanian deadlift

- Get into a forward lunge position with torso upright, core braced and hips square to your body, with your back foot elevated on the bench  
- Hold the kb with your elbows close to your body 
- Lower until  your front thigh is almost horizontal, keeping your knee in line with your foot
- Squeeze your glutes as you come up

Pause bulgarian split squat

W2/D3 Legs

I was quickly humbled by this first workout. At the same time, this is the most inspired I’ve felt in years of exercising. Thank you.

Jordan

It was a good exercise set. Tough at times. I was confused as to how to count the reps on the half-iso rows.

Tyler

Doesn’t seem like it would be a tough workout, but after the 3rd exercise I was feeling it.

Rodolfo Ramirez

W1/D1 Pull

Brutal. I love it. I didn't understand the 1 rep 1 set so I did 3 for 10.

Sean W.

I sent you some messages to ask about substitutions and the one exercise incline bench had only 1 rep 1 set

Ian Clifford

W1/D2 Push

Reece

Doug

W1/D3 Legs

W1/D4 Pull

Allowing for tracking of weight used on each rep would be helpful.

Maury

Shawn

W1/D5 Push

Great workout! I enjoy your IG live content too, saw you on don s’s first when I was quarantined

W2/D3 Legs

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